Category: Uncategorized

Wk 3/4 – SW Active – Oct. 27/2025

Monday
A. Strict Press @ 11×1, 5 tough reps x 5 sets, rest as needed
B. 5 Round: 3 min [5-15 Push-Ups + 5-10 Toes to Bar + AMRAP Erg – Row, Ski, BE, Echo]
C. 20 min AMRAP – teams of 2 [1 Work / 1 Rest]
100 Jumping Switch Lunges
100 KBS @ 16/24kg
100 Plate Toe Taps [2-45s] – https://www.youtube.com/shorts/_jYFjmdsya0
100 V-Ups
100 Plank Shoulder Taps – https://www.youtube.com/shorts/VfwCQ14soUo
AMRAP Rowing Cals in time remaining [Bike Erg or Ski 2nd Choice pending on #s]

Tuesday
A. Back Rack Barbell Split Squats @ 20×1, 4-5/leg x 4 sets, 1 min b/t legs
B. DB RDL @ 20×1, 8 heavy reps x 4 sets, 2 min
C. For Time – [Extra Work – Optional 14/20lb Weight Vest]
30/40 cal Echo Bike
21 No Push-Up Burpee
2 min Accumulated Front Bridge
20/30 cal Echo Bike
15 No Push-Up Burpee
1:30 min Accumulated Front Bridge
10/20 cal Echo Bike
9 No Push-Up Burpee
1 min Accumulated Front Bridge

Wednesday
A. Back Squat, 3 tough reps x 5 sets, 3-4 min – we will do 3 x 5 for the next 2 weeks!!
B. “The Chief”
5 Rounds of:
3 min AMRAP:
3 Power Cleans @ 95/135lbs
6 Push-Ups
9 Air Squats
1 min Rest b/t Rounds
*Post Rounds Completed per round + total completed Rounds for 5 total rounds

Thursday
A. Deadlift, work to a challenging set of 6 – touch and go
B. Farmer Carry With Handles, 100ft tough x 5 sets, rest as needed
C. EMOM x 20-25 Minutes
1st – 3-5 fast SandBag Clean to Shoulder (not over) @ tough load
2nd – 5 L arm DB Split Jerks @ tough
3rd – 50ft heavy Sled Push
4th – 5 R arm DB Split Jerks @ tough
5th – 8-12 cal Erg [concept 2]

Friday
A. Weighted Pull-Up, Pull-Up, Negative Progressions x 5 sets, rest as needed
B. 5 sets:
HSPU Practice
(Into..)
30 sec Strict Toes to Bar Progression
90 sec rest
C. 12 sets – High Effort
8/10 cal Ski Erg
6 Burpees Over 20/24” Box
1 min Rest
*30 min Time Cap
*keep track of set times, goal is fast intervals to help increase your pacing when it comes to amraps, for times, etc. Push the pace, trust the recovery in the 1 minute rest

Wk 2/4 – SW Active – Oct. 20 / 2025

Monday

A. Strict Press @ 11×1, 6 tough reps x 4 sets, rest as needed – from a rack

B. Push-Up AMRAP, 20 sec on / 40 sec off x 5 sets

C. Kipping Toes to Bar Practice x 5 sets, rest as needed – drills, reps, etc by joey!

D. 20 min AMRAP – Teams of 2 [1 Work / 1 Rest]

50 cal Rowing

50 Dual Hang KB Clean to OH @ 20/35/hand

50 Wall Balls @ 14/20lbs to 9/10ft

25 Pull-Ups

Tuesday – Open Gym

A. Back Rack Barbell Split Squats @ 20×1, 6/leg x 4 sets, 1 min b/t legs

B. DB RDL @ 20×1, 10 heavy reps x 3 sets, 2 min

C. Weighted Goblet Wall Sit, 20 sec heavy per min x 5 minutes

D. For Time

Ski Erg Cals – 40-30-20-10

Bar Facing Burpees – 21-18-15-12

Wednesday

A. Back Squat, 5 tough reps x 5 sets, 3-4 min b/t sets – all tough sets – note – goal a bit more than last week!!

B. For Time:

Row/Ski/Bike Erg – 15-12-9

OHS @ 55/75lbs – 15-12-9

(Into….)

Row/Ski/Bike Erg – 15-12-9

Toes to Bar – 15-12-9

(Into…)

Row/Ski/Bike Erg – 15-12-9

Shoulder to OH @ 55/75lbs – 15-12-9

(Into….)

Row/Ski/Bike Erg – 15-12-9

Toes to Bar – 15-12-9

Coach Joe – you can easily scale OHS for people with little experience that don’t do the movement safely or well with any squatting movement you see safe/smart! (Goblet, front squat, etc). 

Thursday

A. Deadlift, work to a challenging set of 8 – touch & go

B. 5 sets:

50ft Sled Pull with Pulling Rope – hand over hand (we have 2 sleds for bigger classes)

5 heavy Devils Press Clean and Jerk

2 min ~ Rest

C. 5 sets:

10 heavy DB Step-Up onto 20/24” Box – heavy DB/hand

150ft heavy SandBag Carry

2 min ~ Rest

Friday

A. Weighted Pull-Up,Pull-Up, Negative Progressions x 5 sets, rest as needed

B. Strict Knees to Elbow, 30 sec AMRAP every 90 sec x 5 sets

C. HSPU Practice x 5 sets, rest as needed – coach Sara will give you some drills!

D. 10 sets – High Effort

3 Box Jump overs @ 20/24” Box

5 Air Squats

7 KBS @ 16/24kg

9 cal Ski/Row

1 min Rest

* time cap – 25 min – coach can scale down sets, reps, etc

*Mix & Match Work order Per set

Wk 1/4 – SW Active – Oct. 13/2025
Monday
A. Strict Press @ 11×1, 8 tough reps x 3 sets, rest as needed – from a rack
B. Single Arm DB Push Press @ 41×1, 8/arm x 3 sets, 30-60 sec b/t arms
C. Kipping Toes to Bar Practice x 5 sets, rest as needed
D. Teams of 2 – 15 Rounds For Time
8/10 cal Echo Bike
10 Wall Balls @ 14/20lbs to 9/10ft

20 min Time Cap *

Tuesday – Open Gym
A. Back Rack Barbell Split Squat @ 20×1, 8-10/leg x 3 sets, 1 min b/t legs
B. Russian KBS, 10 heavy reps per min x 5 minutes
C. Reverse Sled Drag, 100ft tough every 2 min x 5 sets
D. 5 Rounds For Max Bike Erg Cals
2 min [10 Burpees Over 20/24” Box + AMRAP Bike Erg Cals]
2 min Rest

Wednesday
A. Back Squat, 5 tough reps x 5 sets, 3-4 min b/t sets – all tough sets – note – we will do 5×5 for 2 weeks, next week the goal is same or SLIGHTLY more, make it tough this week – use the same load for all 5 sets
B. 20 min AMRAP
7 Rounds of 2 min on / 1min off
40-30-20-10
Rowing Cals
Burpees Over Rower – anyhow
Toes to Bar
C. Seated DB Hammer Curls @ 10×0, 10-12 tough reps x 3-5 sets rest as needed

Thursday
A. Deadlift, work to a challenging set of 10 – touch & go
B. WL/Strong EMOM [s]
EMOM x 10 minutes
1st – 4 fast Above Knee Hang Power Snatch – moderate load
2nd – 4 fast SandBag Clean Over Shoulder – tough load
(Into…)
EMOM x 10 Minutes
1st – 4 fast Above Knee Hang Power Clean – moderate load
2nd – 4 heavy alternating single arm db power clean to OH – from the floor every rep – tough as you can
C. RNT DB Split Squat @ 20×0, 10-12/leg x 3 sets, 1 min b/t

Friday
A. Weighted Pull-Up, Pull-Up, Negative Progressions x 5 sets, rest as needed
B. Single Arm DB Row @ 20×1, 10/arm x 5 sets, 30 sec b/t arms
C. HSPU Practice x 5 sets, rest as needed

scale with push-up, handstand, wall walk, etc
D. 5 sets – High Effort
8/10 cal Ski Erg
100ft Farmer Carry @ 50/75/hand
50ft Walking Lunge – no weight
2 min Rest

Wk 4/4 – Oct. 6/20225
Monday
A. Warm-Up/Prep/Set-Up
B. Teams of 2
8 Rounds [4 Rounds Each] – “You Go / I Rest / You Rest / I Go”
10 Burpees
10 Alternating Single Arm Suitcase DB Reverse Lunge @ 35/50
10 Toes to Bar
10 cal Ski Erg
*35 min Time Cap
C1. Left Arm DB Push Press @ 11×1, 5-7 reps x 3-5 sets, 1 min
C2. Rope Climb Work (1-3 reps) or Left Arm DB Row @ 20×0, 8-10 reps x 3-5 sets, 1 min
C3. Right Arm DB Push Press @ 11×1, 5-7 reps x 3-5 sets, 1 min
C4. Rope Climb Work (1-3 reps) or Right Arm DB Row @ 20×0, 8-10 reps x 3-5 sets, 1 min

Tuesday – Open Gym
A. 10 min AMRAP Alternating Step-Up onto 20/24” Box
B1. Strict Press @ 11×1, 1 tough rep x 5 sets, rest as needed
B2. Pull-Up Progression [Hang, Negative, Banded Pull-Up, Pull-Up, Weighted Pull-Up, etc]
C. EMOM x 20 Minutes
1st – 100ft Left Arm Farmer Cary @ tough DB/KB
2nd – 100ft Right Arm Farmer Carry @ tough DB/KB
3rd – 10 sec Front Rack Heavy Barbell Hold
4th – 30 sec FLR on Rings

Wednesday
A. Deadlift @ 11×1, 5-4-3, 2-3 min – tough sets
B. For Time – Teams of 2 – [1 Work / 1 Rest]
2,000m Rowing
300 Double Unders / 300 Single Under
100/150 cal Echo Bike

Thursday
A. 1 Below Knee Hang Power Snatch + 2 OHS – work to a challenging set [lots of technical work if just learning]
B. 1 Below Knee Hang Power Clean + 2 Split Jerk – work to a challenging set [lots of technical work if just learning]
C. Back Squat @ 40×1, 4-3-2, 3 min – building off previous weeks
D. 5 min – High Effort
10 Alternating DB Power Snatch @ 35/50
10 Box Jump Over 20/24” Box
– 2:30 min Rest
5 min – High Effort
5 L arm DB Thruster @ 35/50
5 Burpees onto 20/24” Box
5 R arm DB Thruster @ 35/50
5 Burpees onto 20/24” Box

Friday
A. Close Grip Bench Press @ 10×1, 4 tough reps x 5 sets, 2-3 min
B. 2 sets:
2 min AMRAP Push-Ups
2 min Rest
C. Pendlay Rows @ 40×1, 4 tough reps x 5 sets, 2 min
D. 5 Rounds For Time
250m Rowing
10 DB Bench Press @ 35/50
10 Pull-Ups – assume kip

Wk 3/4 – Sept. 29/2025
Monday
A. Warm-Up/Prep/Set-Up
B. 3 Rounds For Time – Teams of 2
30 cal Rowing – 1 person row / 1 person single arm farmer hold @ 50/75lbs
3 x [10 Box Jump Overs 20/24” + 10 Push-Up] – work/rest as needed
25 cal Echo Bike – 1 person bike / 1 person single arm farmer hold @ 50/75lbs
3 x [10 KBS @ 16/24kg + 10 Toes to Bar] – work / rest as needed
C1. Half-Kneeling Single Arm DB Press @ 11×1, 6-9 tough /arm x 5 sets, 30-60 sec b/t arms
C2. Standing Ez Curl BB Bicep Curl / or KB Crush Grip Bicep Curl, 10-15 tough reps x 5 sets, 90-120 sec

Tuesday – Open Gym
A. 5 sets
10 Alternating DB Step-Up onto 20/24” Box – tough/hand
15 heavy Russian KBS
3 min Easy Bike/Echo Bike/Assault Runner/Ski Erg/Bike Erg etc
B1. Strict Press @ 11×1, 2 tough reps x 5 sets, rest as needed
B2. Pull-Up Progression [Hang, Negative, Banded Pull-Up, Pull-Up, Weighted Pull-Up, etc]
C. 5 Rounds – High Effort
30 sec Standing Bike Erg – Damper 8/10
30 sec rest
30 sec SandBag Clean Over Shoulder @ 100/150lbs
30 sec rest

Wednesday
A. Deadlift @ 11×1, 6-5-4, 2-3 min – 3 tough sets
B. 3 sets – High Repeatable Effort
90 sec Rowing
90 sec Rest
90 sec Bike Erg
90 sec Rest
+
1 min Rest
+
3 sets – High Repeatable Effort
90 sec Ski Erg
90 sec Rest
90 sec Echo Bike
90 sec Rest

Thursday
A. 1 Power Snatch + 1 Below Knee Hang Power Snatch @ Moderate / Tough per min x 10 minutes
B. 1 Power Clean + 1 Split Jerk @ Moderate / Tough per min x 10 minutes – build to a heavy single
C. Back Squat @ 40×1, 5-4-3, 3 min – building off from previous weeks
D. 5 Rounds For Time
4 Alternating Single Arm Devils Press @ 35/50
6 Thrusters @ 65/95lbs

Friday
A. Close Grip Bench Press @ 10×1, 6 tough reps x 5 sets, 2-3 min
B. 3 sets
1 min AMRAP Push-Ups
1 min Rest
C. Pendlay Row @ 40×1, 5-7 tough reps x 5 sets, 2 min
D. For Time
45 cal Ski Erg
21 Toes Through Rings
15 Burpees Over 20/24” Box
9 Alternating DB Power Snatch @ 45/65lbs

Wk 2/4 – Sept. 22/2025

Monday

A. Warm-Up/Prep/Set-Up

B. For Time – Teams of 2

30 Single Arm Devils Press @ 35/50 [1 Partner Devils Press / 1 Partner Hold FLR on Hands]

30 Burpees onto 20/24” Box [1 Partner Burpee / 1 Partner Rest]

30 cal Ski, Row or Bike Erg [1 Partner Erg / 1 Partner Hang from Pull-Up Bar]

30 Toes to Bar [1 Partner TTB / 1 Partner Wall Sit]

30 Burpees onto 20/24” Box [1 Partner Burpee / 1 Partner Rest]

30 cal Ski, Row or Bike Erg [1 Partner Erg / 1 Partner Hang from Pull-Up Bar]

* 25 min Time Cap

C1. Seated DB Arnold Press @ 20×0, 10-12 reps x 3-5 sets, 1 min

C2. Rope Climb Practice, 1-3 reps W / Legs x 3-5 sets, 1 min – opportunity for people to practice

C3. Single Arm KB or DB Row, 10-12/arm x 3-5 sets, 30-60 sec b/t arms

Tuesday – Open Gym

A1. DB Reverse Lunge, 10-12 reps x 4 sets, 30 sec

A2. SandBag Clean Over Shoulder, 2-5 fast reps x 4 sets, 30 sec

A3. FLR on Rings, 30-60 sec x 4 sets, 120 sec

B. Goblet Squat @ 20×1, 10 tough reps x 4 sets, 2 min

C. EMOM x 10 minutes:

1st – 3 tough Strict Press @ 11×1

2nd – Pull-Up Progression [Hang, Negative, Banded Pull-Up, Pull-Up, Weighted Pull-Up, etc]

D. 10 min AMRAP – High Effort

10 cal Ski Erg

10 Push Press @ 65/95lbs

10 cal Ski Erg

10 Deadlift @ 65/95lbs

Wednesday

A. Deadlift @ 11×1, 7-6-5, 2-3 min – 3 tough sets @ tempo / not touch & go

B. 4-5 sets – High Repeatable Effort

60 sec Rowing

60 sec Rest

60 sec Bike Erg

60 sec Rest

+

1 min Rest

+

4-5 sets – High Repeatable Effort

60 sec Ski Erg

60 sec Rest

60 sec Echo Bike

60 sec Rest

*with bigger classes you could easily just put 2 people with 2 diff ergs and do 8-10 sets of 60 sec on/ 60 sec off on them!

Thursday

A. 1 Power Snatch + 1 OHS every 45 sec x 12 reps – 4 reps @ Lighter / 4 reps @ Moderate / 4 reps @ Tougher

B. 1 Power Clean to OH – touch & go every 45 sec x 12 reps – 4 reps @ Lighter / 4 reps @ Moderate / 4 reps @ Tougher

C. Back Squat @ 40×1, 6-5-4, 3 min – all @ tempo

D. 3 sets – High Effort

1 min Standing Bike Erg [Damper 8-10]

1 min Russian KBS @ 24/32kg

2 min Rest

E. Reverse Lunge – 100 reps for time – 4 min time cap

– no hands on legs!

Friday

A. Close Grip Bench Press @ 10×1, 8 tough reps x 4 sets, 2-3 min

B. Standing Banded Strict Press, 1 min AMRAP every 1:30min x 3 sets – Red Band

C. Body Weight Inverted Row @ 40×1, 8-10 reps @ tempo / use legs as needed x 5 sets, 1-2 min

D. 3 Rounds For Time

8/10 cal Echo Bike

15 L arm DB Row @ 35/50

100ft SandBag Carry @ 100/150lbs

8/10 cal Echo Bike

15 R arm DB Row @ 35/50

100ft SandBag Carry @ 100/150lbs

Wk 1/4 – Sept. 15/2025
Monday
A. Warm-Up/Prep/Set-Up
B. 2 Rounds For Time – teams of 2
40 cal Rowing [1 Partner Row / 1 Partner Hold Front Bridge]
30 Toes to Bar [1 Partner TTB / 1 Partner Hold Wall Sit]
20 Burpee Box Jumps onto 20/24” Box [1 Partner Burpee / 1 Partner Hang From Pull-Up Bar]
10 SandBag Clean Over Shoulder @ 100/150lbs [1 Partner SandBag / 1 Partner Rest]

• 25 min Time Cap *
  C1. Flat DB Bench Press @ 20×1, 12-15 tough reps x 3-4 sets, 1 min
  C2. Rope Climb Practice, 1-3 reps W / Legs x 3-4 sets, 1 min – opportunity for people to practice foot work, etc
  C3. Parallel Grip Ring Row @ 40×1, 10 tough reps @ tempo / toughest angle x 3-4 sets, 1 min

Tuesday – Open Gym
A. EMOM x 15 Min
1st – 30 sec Alternating tough DB Step-Up onto 20/24” Box
2nd – 10 heavy Russian KBS – tough load
3rd – 30 sec FLR on Rings
B. Goblet Squat @ 20×1, 15 tough reps x 3 sets, 2 min
C. EMOM x 15 Min
1st – 5 tough Strict Press @ 11×1 – from a rack
2nd – Pull-Up Progression [Hang, Negative, Banded Pull-Up, Pull-Up, Weighted Pull-Up, etc]
3rd – 30 sec Alternating KB Prone Drags @ 15-25lbs
D. 5 sets
300m Ski Erg – Easy Effort
100m Ski Erg – Very High Effort
1 min Rest

Wednesday
A. Deadlift @ 11×1, 8-7-6, 2-3 min – 3 tough sets @ tempo
B. 8 sets – High Repeatable Effort
30 sec Rowing
30 sec Rest
30 sec Bike Erg
30 sec Rest
+
1 min Rest
+
8 sets – High Repeatable Effort
30 sec Ski Erg
30 sec Rest
30 sec Echo Bike
30 sec Rest

Thursday
A. 1 Snatch High Pull + 1 Below Knee Hang Power Snatch + 1 OHS x 7 sets, rest as needed – start @ light & build
B. 1 Power Clean + 1 Below Knee Hang Power Clean + 1 Split Jerk x 7 sets, rest as needed – start @ light & build
C. Back Squat @ 40×1, 7-6-5, 3 min – all @ tempo
D. 3 sets:
10 Barbell Good Mornings @ Moderate Load
(15 sec Transition)
100ft tough SandBag Carry
1:30 min Rest
D. 3 sets:
10-15 Left Leg Rear Elevated Split Squat – add weight vest if easy
30-60 sec rest
10 heavy KBS – overhead
30-60 sec rest
10-15 Right Leg Rear Elevated Split Squat – add weight vest if easy
30-60 sec rest
10 heavy KBS – overhead
30-60 sec rest

Friday
A. Close Grip Bench Press @ 10×1, 10 tough reps x 3 sets, 2-3 min
B. DB Tate Press @ 10×1, 12-15 tough reps x 3 sets, 1:30 min – https://www.youtube.com/shorts/rELnGugnNSk
C. Sled Pull with Pulling Rope, 50ft tough x 5 sets, rest as needed – hand over hand
D. For Time
30 cal Echo Bike
21 Push-Ups
10 Kipping Pull-ups
20 cal Echo Bike
15 Push-Ups
10 Kipping Pull-ups
10 cal Echo Bike
9 Push-Ups
10 Kipping Pull-ups

Wk 4/4 – Sept. 8/2025

Monday

A. 1 Below Knee Hang Power Snatch + 1 Above Knee Hang Power Snatch + 1 Hi Hang Power Snatch x 5 sets, rest as needed – building to a good set

B. Handstand Hold Against Wall, AMSAP x 1 set

Or

Top of Ring Dip Hold, AMSAP x 1 set

Or

FLR on Rings, AMSAP x 1 set

Or 

Front Bridge, AMSAP x 1 set

C. EMOM x 20 Min – High Effort

1st – 10 Burpees [Small Jump / Extension @ Top]

2nd – 8-12 Toes to Bar

3rd – 10 Step-Down Box Jumps onto 20/24” Box

4th – 8-12 tough DB / KB Push Press

D. Single Arm DB Row @ 40×1, 6 tough/arm x 3 sets, rest as needed

Tuesday – Open Gym

A. Warm-Up/Prep

B. Options:

Tuesday – Open Gym

A. Warm-Up/Prep

B. Options:

10 Rounds For Time

400m Run

400m Rowing

0r

5 Rounds For Time

400m Run

400m Rowing

C1. Flat DB Bench Press @ 40×1, 8-10 tough reps x 5 sets, 1-1:30 min

C2. Seated DB Hammer Curls @ 40×1, 10 tough reps x 5 sets, 1-1:30 min

Wednesday

A. Goblet Squat @ 40×1, 8-10 heavy reps x 5 sets, 2-3 min, push yourself but follow/honor the tempo!

B. EMOM x 9 Min

1st – 6-8 Left Leg DB RDL @ 20×0 – DBs per hand

2nd – 6-8 Right Leg DB RDL @ 20×0 – DBs per hand

3rd – 30-45 sec Wall Sit

C. 20 Rounds For Time – Teams of 2 [You Go / I Go]

5 Pull-Ups – [Kip / Jump Pull-Up , Ring Row]

10 KBS @ 16/24kg – overhead

15 Air Squats

* 1 Person does a round/ 1 person rest / repeat – 10 rounds each = 20 rounds per team*

* 25 min Time Cap*

Thursday

A. EMOM x 15 Min

1st – 1 Squat Clean + 1 Split Jerk – start @ Moderate / Finish @ heavy

2nd – 6 Bar Facing Burpees

3rd – 8/10 cal Row/Bike Erg / Ski Erg

B. 4 Rounds:

3 min [Toes to Bar / HSPU + AMRAP Easy Erg]

C. 10 min – High Effort

50/60 cal Rowing

50/60 cal Ski Erg

AMRAP DT @ 65/95lbs in time remaining 

[DT = 12 Deadlift / 9 Hang Power Clean / 6 Push Jerk]

Friday

A. 3 sets – High Effort

180 sec Bike Erg/Echo Bike

180 sec Rest

B. Increasing Rowing until failure:

1:30 min AMRAP

15/20 cal Rowing

1:30 min Rest

1:30 min AMRAP

20/25 cal Rowing

1:30 min Rest

1:30 min AMRAP

25/30 cal Rowing

1:30 min Rest

1:30 min AMRAP

30/35 cal Rowing

….etc

C. EMOM x 15 Min

1st – 8-10 heavy Barbell Hip Thrust

2nd – 50-100ft fast Walking Lunge

3rd – 30 sec Double KB Front Rack Hold – tough load/hand

Wk 3/4 – Sept. 1/2025

Monday – 12-1pm – Holiday time/workout
A. Every 3 min x 5 sets – fast / smooth
Set 1 – 15/20 cal Rowing + 5 Overhead Squats – lightish
Set 2 – 16/22 cal Rowing + 4 Overhead Squats – heavier
Set 3 – 17/24 cal Rowing + 3 Overhead Squats – heavier
Set 4 – 18/26 cal Rowing + 2 Overhead Squats – heavier
Set 5 – 19/28 cal Rowing + 1 Overhead Squats – heaviest

– all lifts from the floor –
B. EMOM x 12 Min:
1st – 20-40 sec HS Hold Against Wall
2nd – 6-9 L arm DB Row – heavy
3rd – 20-40 sec HS Hold Against Wall
4th – 6-9 R arm DB Row – heavy

C. 15 min @ 85-90%
3 Rounds:
200m Running
50ft Walking Lunges
10 Alternating DB Power Snatch @ 35/50lbs

(Into…)
3 Rounds:
10/15 cal Echo Bike
20 Alternating Step-Up onto 20/24” Box
10 Alternating DB Power Clean to OH @ 35/50lbs (floor every rep)

Tuesday – Open Gym
A. Warm-Up/Prep
B. 1km Run – Easy
C. EMOM x 30 Min:
1st – 8/10 cal Echo Bike
2nd – 10 Burpees
3rd – 8/10 cal Echo Bike
4th – 30 sec FLR on Rings
5th – 8/10 cal Echo Bike
6th – 30 sec Pronated Hang From Pull-Up Bar

D. 1km Run – Easy

Wednesday
A. 2 Paused Front Squats + 2 Front Squats x 4 sets, 3 min – building per set – 1-2 sec in the bottoms
B. Barbell Romanian Deadlifts @ 40×1, 6-6-5-5-5, 2-3 min b/t – all tough sets, increasing from previous weeks
C. For Time
20 Burpee Pull-Ups
30 Wall Balls @ 15/20lbs to 9/10ft
1,000m Rowing
5 min Rest
1,000m Ski Erg
30 Wall Balls @ 15/20lbs to 9/10ft
20 Burpee Pull-Ups

*scale option for burpee pull-up is burpee to pull-up bar touch (no pull-up)
* if lots of people in class you can wave the ski/row order with 2 peeps

Tuesday
A. Every 1:30 min x 10 sets – fast
100m Running + 1 Hang Squat Clean – start @ light + 0-10lbs per set – building to a heavy single
B. Pendlay Row @ 40×1, 6 tough reps x 4 sets, 2-3 min b/t
C. EMOM x 10 minutes
1st – 20-30 sec Toes to Bar
2nd – 20-30 sec HSPU practice
D. 10 min – High Effort
10 cal Rowing/Bike Erg/Ski Erg
10 Box Jump Overs @ 20/24” Box
5 DB Hang Squat Clean @ 25/40/hand

Friday
A. 5 sets – High Effort
120 sec Bike Erg
120 sec rest
B. Increasing until failure:
1 min AMRAP
50ft Double OH KB Carry @ 20/35/hand
10 cal Ski Erg
1 min Rest
1 min AMRAP
50ft Double OH KB Carry @ 20/35/hand
12 cal Ski Erg
1 min Rest
1 min AMRAP
50ft Double OH KB Carry @ 20/35/hand
14 cal Ski Erg
1 min Rest
… etc

Note – (set it up for OH Carry its 25ft x 2 section)
C. Barbell Hip Thrust @ 10×0, 12-15 tough reps x 3 sets, rest as needed
D. Lateral Banded Mini-Band Walks, 15-25 reps/side x 2-3 sets, rest as needed

Wk 2/4 – Aug. 25

Monday
A. Every 2 min x 6 sets – fast / smooth
100m Ski Erg/Row + 5 Bar Facing Burpee + 1 Power Snatch + 2 OHS – tough / building per set

B. 3 Rounds
30 sec HS Hold Against Wall
10 L arm heavy DB Row
30-60 sec Rest
30 sec HS Hold Against Wall
10 L arm heavy DB Row
30-60 sec Rest

C. For Time
40 Walking Lunge
15/20 cal Rowing
30 Walking Lunge
15/20 cal Rowing
20 Walking Lunge
15/20 cal Rowing
10 Walking Lunge

Tuesday
A. Warm-Up/Prep

B. 1km Run – Easy
(Into….)
5 Rounds:
15/20 cal Rowing
5 Burpees
1 min Rest
* Rounds 1,2,3 – Easy
* Round 4,5 – Harder

Rest 2 min

1km Run – Easy
(Into….)
5 Rounds:
15/20 cal Bike/Ski Erg
5 Burpees
1 min Rest
* Rounds 1,2,3 – Easy
* Round 4,5 – Harder

Wednesday
A. 1 and 1/4 Front Squats @ 20×1, 4-3-2, 3 min – increasing per set

B. Barbell Romanian Deadlifts @ 40×1, 8-8-6-6, 3 min b/t

C. For Time
400m Running
10 x [3 Kipping Pull-Ups + 2 Toes to Bar + 1 SandBag Clean Over Shoulder @ 100/150]
30 cal Ski Erg
5 min Rest
30 cal Ski Erg
10 x [3 Kipping Pull-Ups + 2 Toes to Bar + 1 SandBag Clean Over Shoulder @100/150]
400m Running
– Note: Clean over shoulder can be to a box, etc. Kipping Pull-Up, Toes to bar, coach will RX appropriately.

Thursday
A. Every 45 sec x 15 sets – fast / smooth
5 sets – 3 Jump Air Squats + 1 Power Clean + 3 Hang Power Clean @ “Lightest”
5 sets – 3 Jump Air Squats + 1 Power Clean + 2 Hang Power Clean @ “Heavier” than previous
5 sets – 3 Jump Air Squats + 1 Power Clean + 1 Hang Power Clean @ “Heaviest”

B. Pendlay Row @ 40×1, 8-7-6, 2-3 min b/t – all tough sets @ tempo

C. 4 sets:
10-15 Hollow Arch Swing – unbroken
5-10 Push-Ups
30 sec Double Unders
1 min Rest

D. 5 sets – High Effort
150m Rowing
10 Step-Down Box Jump Over 20/24” Box
5 Deadlifts – start @ 125/185lbs + 0-10lbs per set
1 min Rest

Friday
A. 5 sets – High
60 sec Bike Erg
60 sec rest

B. 5 sets:
20-30 sec Hanging Knee Tuck Hold
100ft Double OH KB Carry – tough/hand
1 min Rest

C. 5 sets – High Effort
60 sec Ski Erg
60 sec Rest

D. KBS, 10 reps – overhead – heavy per min x 5 minutes – heels down, fast hips

E. Single Leg Banded Cross Under Lunge, 25-30/leg x 1 set – red band, stay low